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Getting Fit at Fifty and Beyond

Chiropractic Care and Returning to Fitness

Chiropractic care is an important component of any exercise program and is especially important for those who are beginning a fitness program or returning to exercise after a long absence. Regular chiropractic care helps ensure spinal fitness, which is the starting point for all aspects of health and well-being.

Your spinal column is the mechanical center of your body. Major muscle groups involved in strength training, such as the latissimus dorsi and rhomboids, and major muscle groups involved in aerobic exercise, such as the quadriceps and hamstrings, attach directly or indirectly to the spine and pelvis. Regular chiropractic care helps ensure optimal functioning of your spinal column, which in turn helps ensure a full range of motion and mechanical availability of muscles critical for successful exercise. By helping you get the most out of your exercise, regular chiropractic care helps you achieve your long-term goals for good health.

What if you used to be really fit and now you're not? What if, as the years have gone by, you've added a couple of pounds here and there, and you suddenly notice you're 30 pounds heavier than you were at your 10th high school reunion? Or, what if you've never enjoyed the idea of exercising, exercise was never part of your world-view, but you're not feeling as good as you'd like to feel and think that exercise might help improve your overall health and sense of well-being?

Many people want to get fit or want to regain a former level of fitness for a variety of considerations, including the above scenarios.1,2 But most of us need guidance in the process of getting fit. We need information and even instruction on what to do and how to do it. For example, it would be a serious mistake for someone older than 50, and even older than 40, to simply go out and try to run 4 miles if he had never run before. Muscle strains, shin splints, or even a stress fracture of one of the bones in the foot would be a likely and unwanted result. Similarly, going to the gym and trying to "work heavy" would assuredly create various problems for an out-of-shape person who wanted to "get fit" as quickly as possible. The injured tendons and sprained ligaments resulting from trying to rush would set back your hoped-for progress by at least four to six weeks, further delaying achievement of improved health.

The best way to get fit or return to fitness after a long period of inactivity is to start slowly, progress in small increments, and gain an authentic, long-lasting level of fitness over months and years. Being a smart exerciser means not doing too much too soon, in other words, respecting your body's capabilities. Also, smart exercise involves engaging in a blend of activities, usually on alternating days. Persons who only bike or run and persons who only lift weights will never be as healthy and fit as those who do both aerobic activity and strength training.3 Developing a two-week schedule will provide a thorough, balanced fitness program. In week A you do aerobic exercise (walking, running, biking, swimming laps) on Monday, Wednesday, and Friday. You do strength training on Tuesday and Thursday. In week B you reverse activities, doing strength training Monday, Wednesday, and Friday and aerobic exercise on Tuesday and Thursday. This alternating pattern ensures you are getting the full benefit of your valuable time spent exercising.

It is important to remember that what works for you, works for you. Each of us needs to find his or her best way forward. Some methods of exercise will be experienced as intuitive and enjoyable. Others will be experienced as the opposite. You probably won't want to continue any of the latter. For example, the exercise program suggested by your friend may not be effective for your physical makeup and may even be harmful. Your chiropractor is an expert in healthy exercise and will be able to recommend fitness activities that will be right for you.

Many people have heard of chiropractors. If you have never had chiropractic care, you can probably relate to many of the common myths.

1. Getting an adjustment hurts

While some people call chiropractors “bonecrushers”, this is just a myth. Many people experience great relief after receiving an adjustment. Children and some adults are sometimes nervous when it comes to receiving an adjustment, but there is nothing to be concerned about. A chiropractor understands the skeletal and muscular system in a way that allows them to find the source of problems and make adjustments to correct and alleviate a pain center.

2. Once I start, I’ll be going forever

This isn’t true. In fact, many patients with an acute issue come in for a few visits and obtain the relief they needed. Others find that ongoing care increases their vitality and well-being and choose to continue chiropractic adjustments. At Strain Chiropractic you will never be subject to pressure for return visits, the frequency of your care is always up to you.

3. It’s expensive

When compared to most visits to the doctor’s office, chiropractic care is actually less expensive. Considering long-term treatment plans that can involve medication, surgery, or intensive physical therapy, chiropractic care can often provide a less expensive, natural, healthy alternative. Strain Chiropractic files and accepts most forms of insurance.

4. Chiropractors are not real doctors

There is a common misconception that chiropractors are less qualified and under educated than medical doctors. Chiropractors attend 4 years of undergraduate school and go on to receive their doctorate after another 4 to 5 years of studies. They must also pass State and National board certifications to become licensed.

5. It’s only for adults

Many children, including infants and toddlers can benefit greatly from chiropractic care. Some studies reveal a 80-90% reduction in colic with 1 treatment.

6. Chiropractic care is dangerous

When it comes to your back or neck, chiropractic care is far safer than surgery or pain killers. Many doctors recommend seeing a chiropractor before deciding on an extensive surgical procedure.

Education

The following chart compares hours of training in specific areas between Doctors of Chiropractic and Medical Doctors.